3:23 PM
Mick Turner
Sunday, September 19, 2010
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Exercise, even modest exercise, puts stress on nearly every part of your body. That sounds frightening, but it shouldn’t scare you away from exercise. In fact, if the stress of exercise is applied properly, nearly every part of your body will respond by growing stronger and healthier. The result is true fitness. It’s not measured by how fast you can run, how much you can lift, or how big your biceps are. Instead, real fitness is measured by how well your body can withstand stress of all sorts: the stress of exercise, the stress of disease, the psychosocial stresses of twenty-first-century life, and even the stress of the aging process. Exercise can make you fit and healthy. The trick is to know how to exercise properly and then to make it part of your daily life. And the way to start is by understanding how exercise affects your body.
Exercise and Your Body
Even the most committed couch potato has sprinted to catch a bus or an elevator, and all of us can remember how it feels to exercise. Physical exertion makes your heart beat faster and harder. Your breathing also gets faster and deeper. If you’re at it long enough, your skin will get flushed, warm, and damp with perspiration. Your muscles will be taut from effort, and they may ache and stiffen up for some time afterward. If you are really pushing your-self, you may notice some nausea, abdominal discomfort, or light headedness, and you might enjoy high spirits right after you come to a stop, only to feel tired, sleepy, or a bit grumpy later in the day. You don’t have to be an exercise physiologist to know that exercise makes your heart, lungs, and muscles work harder or that your metabolism speeds up, producing extra heat. But even though an occasional burst of exercise may enable you to catch a bus or enjoy a sporting afternoon with the kids, it won’t do much for your health. For fitness and health, sporadic exercise won’t do, but regular exercise will do very nicely indeed. The body responds to the stress of habitual exercise with a remarkable series of adaptations that are collectively known as the training effect.
Exercise and Your Heart
Your heart is incredibly strong, but exercise training will make it stronger and more durable. A healthy heart pumps about five quarts of blood a minute while you are resting quietly. When you dash to make that bus, your heart rate may double or even triple, and the remarkable little muscle will pump out up to twenty quarts of blood a minute. Diseased hearts can’t match this performance, but exercise-trained hearts can do much more. At maximum effort, an athlete’s heart can pump up to forty quarts of blood a minute, and it can sustain a high workload for much longer than the unconditioned heart can. How does regular exercise help your heart? Like your other muscles, your heart muscle gets larger and stronger with exercise. Exercise also makes the heart muscle more efficient, so it needs less oxygen for itself. Exercise training helps human hearts resist arrhythmias, including the abnormal pumping rhythms that can lead to sudden death. And moderate exercise will earn all of these heartfelt improvements for you.
Exercise and Your Body
Even the most committed couch potato has sprinted to catch a bus or an elevator, and all of us can remember how it feels to exercise. Physical exertion makes your heart beat faster and harder. Your breathing also gets faster and deeper. If you’re at it long enough, your skin will get flushed, warm, and damp with perspiration. Your muscles will be taut from effort, and they may ache and stiffen up for some time afterward. If you are really pushing your-self, you may notice some nausea, abdominal discomfort, or light headedness, and you might enjoy high spirits right after you come to a stop, only to feel tired, sleepy, or a bit grumpy later in the day. You don’t have to be an exercise physiologist to know that exercise makes your heart, lungs, and muscles work harder or that your metabolism speeds up, producing extra heat. But even though an occasional burst of exercise may enable you to catch a bus or enjoy a sporting afternoon with the kids, it won’t do much for your health. For fitness and health, sporadic exercise won’t do, but regular exercise will do very nicely indeed. The body responds to the stress of habitual exercise with a remarkable series of adaptations that are collectively known as the training effect.
Exercise and Your Heart
Your heart is incredibly strong, but exercise training will make it stronger and more durable. A healthy heart pumps about five quarts of blood a minute while you are resting quietly. When you dash to make that bus, your heart rate may double or even triple, and the remarkable little muscle will pump out up to twenty quarts of blood a minute. Diseased hearts can’t match this performance, but exercise-trained hearts can do much more. At maximum effort, an athlete’s heart can pump up to forty quarts of blood a minute, and it can sustain a high workload for much longer than the unconditioned heart can. How does regular exercise help your heart? Like your other muscles, your heart muscle gets larger and stronger with exercise. Exercise also makes the heart muscle more efficient, so it needs less oxygen for itself. Exercise training helps human hearts resist arrhythmias, including the abnormal pumping rhythms that can lead to sudden death. And moderate exercise will earn all of these heartfelt improvements for you.
Saturday, September 18, 2010
Why You Should Exercise - Part 1
Exercise and Your Body
Even the most committed couch potato has sprinted to catch a bus or an elevator, and all of us can remember how it feels to exercise. Physical exertion makes your heart beat faster and harder. Your breathing also gets faster and deeper. If you’re at it long enough, your skin will get flushed, warm, and damp with perspiration. Your muscles will be taut from effort, and they may ache and stiffen up for some time afterward. If you are really pushing your-self, you may notice some nausea, abdominal discomfort, or light headedness, and you might enjoy high spirits right after you come to a stop, only to feel tired, sleepy, or a bit grumpy later in the day. You don’t have to be an exercise physiologist to know that exercise makes your heart, lungs, and muscles work harder or that your metabolism speeds up, producing extra heat. But even though an occasional burst of exercise may enable you to catch a bus or enjoy a sporting afternoon with the kids, it won’t do much for your health. For fitness and health, sporadic exercise won’t do, but regular exercise will do very nicely indeed. The body responds to the stress of habitual exercise with a remarkable series of adaptations that are collectively known as the training effect.
Exercise and Your Heart
Your heart is incredibly strong, but exercise training will make it stronger and more durable. A healthy heart pumps about five quarts of blood a minute while you are resting quietly. When you dash to make that bus, your heart rate may double or even triple, and the remarkable little muscle will pump out up to twenty quarts of blood a minute. Diseased hearts can’t match this performance, but exercise-trained hearts can do much more. At maximum effort, an athlete’s heart can pump up to forty quarts of blood a minute, and it can sustain a high workload for much longer than the unconditioned heart can. How does regular exercise help your heart? Like your other muscles, your heart muscle gets larger and stronger with exercise. Exercise also makes the heart muscle more efficient, so it needs less oxygen for itself. Exercise training helps human hearts resist arrhythmias, including the abnormal pumping rhythms that can lead to sudden death. And moderate exercise will earn all of these heartfelt improvements for you.
Posted in: ExerciseEffects of Sleep Loss - Part 1
The activities we engage in instead of sleeping may be related to our poor sleep. We also know that more people are relying on medications for sleep and wakefulness. To know more about your sleep, you should ask yourself the following questions:
- Under what conditions is it difficult to sleep?
- At what time during the night is it difficult to sleep?
- How many times during the night do you wake up?
- What wakes you up?
- How often do you have problems sleeping?
Also be aware of any sleepiness you feel in the daytime, your bedtime and wake time, and periods when you expect to be awake. Note how any or all of these answers affect your ability to function and enjoy life. Here are some additional questions to help you understand how your sleep affects you:
- Having difficulty concentrating or making decisions?
- Experiencing drowsiness when you drive or are engaged in other activities?
- Feeling moody or irritable with others?
Physiology behind sleep
These questions are just examples used to illustrate the importance of sleep and how lack of sleep can affect our mental abilities, personality, mood, and safety. It is also important to discuss how our body regulates sleep. Sleepiness is physiologically regulated by the following two primary processes:
1. The body’s circadian rhythm causes an increase in sleepiness twice during a 24-hour period.
2. The physiological need for sleep, which is increased by sleep loss and sleep disruption.
Explanations of sleep physiology
The need for sleep and the circadian rhythm interact to determine the level of sleepiness and alertness. The body needs these two processes to initiate sleep and to remain asleep. There are multiple factors, however, that can physically and psychologically prevent us from falling asleep.
Our muscles need to relax so that muscle tone in our head and neck and other regions of the body is at its most natural relaxed state, and our breathing patterns change (become slower) during different stages of wakefulness and sleep. Physiologically, we also need to have comfortable temperature and noise levels as well as being free from thirst, hunger, pain, or physical discomfort. In summary, if environmental and physiological conditions are not conducive to sleep, in terms of temperature, heart rate, noise, light, and physical comfort, then sleep is less likely to happen.
These questions are just examples used to illustrate the importance of sleep and how lack of sleep can affect our mental abilities, personality, mood, and safety. It is also important to discuss how our body regulates sleep. Sleepiness is physiologically regulated by the following two primary processes:
1. The body’s circadian rhythm causes an increase in sleepiness twice during a 24-hour period.
2. The physiological need for sleep, which is increased by sleep loss and sleep disruption.
Explanations of sleep physiology
The need for sleep and the circadian rhythm interact to determine the level of sleepiness and alertness. The body needs these two processes to initiate sleep and to remain asleep. There are multiple factors, however, that can physically and psychologically prevent us from falling asleep.
Our muscles need to relax so that muscle tone in our head and neck and other regions of the body is at its most natural relaxed state, and our breathing patterns change (become slower) during different stages of wakefulness and sleep. Physiologically, we also need to have comfortable temperature and noise levels as well as being free from thirst, hunger, pain, or physical discomfort. In summary, if environmental and physiological conditions are not conducive to sleep, in terms of temperature, heart rate, noise, light, and physical comfort, then sleep is less likely to happen.
The occurrence rates for sleep disturbance are high because sleep is very sensitive to stress and emotional upset. Major life events and minor life events that accumulate negatively impact our sleep. We spend increased amounts of time problem solving, analyzing, and worrying, and these behaviors often intrude on our nighttime sleep. We spend time in bed engaging in these behaviors, which are mentally stimulating behaviors and fragment or disrupt our sleep.
Friday, September 17, 2010
Facts About Dehydrated Skin - Part 2
The second part in the dehydrated skin series continous with the right products. You should first check to make sure that you are using products that harmonize best with yourskin type. If you feel they’re too drying or you experience flaking, check with the sales consultant or skin technician. They may ask you to make modifications to your ritual or suggest making product changes. For, example, you may want to switch from a gel to a lotion cleanser. Here are things that you should know:
- If your skin feels tight at midday, consider switching your foundation or powder to one with more moisture and less oil-absorption.
- Too many salon treatments are simply too much of a good thing. Back off on the frequency. Every six weeks is often enough, and you may want to reduce visits to the salon for peels even further. Talk with your aesthetician to evaluate if your skin dryness is caused by the frequency of peels, your skin care products, or another factor all together. Medications. Many kinds of medication can cause dehydration. Find ways to get off the medication. If this isn’t possible, be sure to take care of the other causes listed here and properly follow all the steps of your daily cleansing routine, and your skin should respond well.
- Even the common cold or flu can dehydrate your skin. If you’ve been through a more challenging illness, such as cancer, the chemotherapy or radiation treatments can dehydrate your skin. Maintain your daily skin care ritual even when you’re under the weather.
- Polution seems to be just about everywhere these days but pollution can dehydrate your skin. To remedy, avoid the other triggers in this list, maintain your daily skin care ritual, and exfoliate regularly.
- Apply moisturizer before your flight. Transfer some toner that contains a humectant into a spray bottle and spritz your face during the flight. You can also use purified water for your spritz. (Aim carefully. The person next to you may not want an unexpected spritz!) Make sure that your toner contains humectants and doesn’t contain any alcohol.
- Alcohol is a diuretic and draws fluids from the body, lowering the body’s water content. When you’re hung over after drinking, it’s because your body was dehydrated by alcohol. If you have dehydrated skin, it’s best to avoid alcoholic beverages.
- Smoking dries out the body both internally and externally. This affects both smokers and people subjected to second-hand smoke. The only solution is to stop smoking.
- Both regular and diet sodas contain sodium and are acidic. Drinking these results in dehydrated skin. Avoid sodas and increase your intake of purified water. Carbonated water contains dissolved carbon dioxide, which is highly acidic, so avoid other bubbly drinks as well.
- Do whatever it takes to get a good night’s sleep. Go to bed earlier to ensure a full night’s rest, or take an afternoon nap if you can’t get all your sleep in at night.
- Eat better!
Posted in: Skin CareUnshakable Self-Confidence - Free eBook
If you don't already have a certain measure of self-confidence, it's difficult to become more confident. Don't you need inner strength in order to build your confidence? It may seem so at first glance, but fear not. This guide will walk you through a simple process to build your confidence.
Posted in: ebookFat Burning Fairy Tales - Free eBook
Separating FACT from FICTION. The top 12 fat loss myths revealed! If you are serious about achieving high quality, long lasting improvements in your body composition, a patient and gradual approach is truly the only way to get there.
Posted in: ebookDopamine Part 3 - How Does Dopamine Affect Us?
Hormones and Obesity
As we get older, dieting will almost always get harder. This is because we’re losing our brainpower that controls hormone production, and hormones play a critical role in weight control. One prominent hormone is insulin, which helps the body turn food into fuel. Insulin is created in the pancreas along with glucagon and somatostatin, two other hormones that aid in digestion and support our metabolism. Incretin is a bioidentical form of glucagon stimulation for the pancreas and blood sugar reversal. Growth hormone or insulin-like growth factor 1 will accomplish the goals of somatostatin. In the end both hormones have amazing effects on weight loss (as much as 10 to 15 pounds a year), with improvement in metabolism, appetite reduction, increase in muscle mass, and better blood sugar regulation.
Hormones Help Control Addiction
The loss of brainpower and subsequent food addiction is your obesity code; your brain is sending signals to choose junk foods to feed your energy needs. Meanwhile, your body’s metabolism slows, meaning you process all this extra food at a slower rate, leading to more weight gain and fatigue. Over time, you might start looking for other ways to boost your energy, substituting other addictions for food including cigarettes, recreational drugs (such as cocaine or crystal meth), or prescription medications.
Leptin
The hormone leptin is also important for beating obesity. Leptin is secreted by the fat tissue in our bodies and regulates our appetite. The more leptin present, the less hungry we are. It may be possible that our appetite was established in our brains just after birth and may then be set for the rest of our lives. The amount of leptin in our systems in those first few weeks of life is controlled by genetics, not by what we are fed.
Natural Treatments
While increasing your levels of dopamine is essential, several nutrient supplements can reduce total body fat and create a lean body when combined with the proper diet and exercise program.
- Conjugated linoleic acid (CLA) facilitates weight loss and reduces the amount of additional fat cells from being deposited in existing body fat.
- Preliminary studies suggest that garcinia cambogia (HCA) may reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes, as well as suppressing appetite and inducing weight loss.
- The precursor to the neurotransmitter serotonin, 5-hydroxytryptophan (5-HTP) has been shown to reduce appetite and to promote weight loss.
- Phenylalanine, a precursor to adrenaline, alleviates obesity by stimulating the body’s brown adipose tissue to “burn up” regular adipose tissue. It also helps to release cholecystokinin (CCK), a hormone that increases your sensation of fullness.
- 7-KETO is a bioidentical hormone related to dehydroepiandrosterone (DHEA) and may also work to promote weight loss.
- Essential fatty acids (EFA), such as gamma-linolenic acid (GLA), facilitate weight loss.
- Fish oils facilitate loss of fat, raise serotonin, and decrease appetite.
- Vitamin D and magnesium control metabolic syndromes and help you lose weight.
- Increasing calcium metabolism results in better fat metabolism and helps speed up weight loss.
